WOD

WOD – April 11, 2019 at 11:47PM

#WOD 4/12/19 A) “Strength” EMOM15 0:00-5:00 = Power Snatch x 3 6:00-10:00 = Power Snatch x 2 11:00-15:00 = Power Snatch x 1 (Take Rounds off to rest as needed) OR “Conditioning” EMOM15 Minute 1: Half Turkish Get Up x 5/5 Minute 2: Slam Ball x 10 (30/25#) Minute 3: GHD Hamstring Curls x 5-7 […]

WOD – April 10, 2019 at 11:25PM

#WOD 4/11/19 A) 6 Sets Bench Press x 3 Weighted Pull-up x 3 (Strict PU or negatives for scaling options) B) For time: 27 Burpees 4 Muscle Ups 21 Burpees 3 Muscle Ups 15 Burpees 2 Muscle Ups 9 Burpees 1 Muscle Ups (3:1 ratio for scaling down to C2B pull-ups or regular pull-ups)

WOD – April 09, 2019 at 11:38PM

#WOD 4/10/19 A) 5 Sets Single Leg KB Deadlift x 5/5 Kettle bell Skull crushers x 7/7 B) For time: Buy in: 800 Meter Run 2 Rounds for time: 40 American KBS (24/16) 40 Abmat Sit-ups 40 Walking Lunges Cash Out: 800 meter Run

WOD – April 08, 2019 at 11:33PM

#WOD 4/9/19 A) Every 90 seconds for 12 Rounds, Round 1: Band Pull-Aparts x 20 Round 2: Barbell Hip Thrust x 10 Round 3: Max Effort Double Unders x 60 seconds (Score highest round of Double Unders completed) B) AMRAP10 5 Push Jerks (155/105) 10 Hand release push-ups 15 Cheerleaders

WOD – April 07, 2019 at 11:28PM

#WOD 4/8/19 A) “Strength” Every 90 seconds for 9 Rounds: Squat Clean x 1 Front Squat x 2 OR “Conditioning” Every 90 second for 9 Rounds: Russian KBS x 8 Goblet Squat x 8 Russian Twist x 8 B) 6 Sets for max reps: 30 seconds of Toes to Bar 30 second of Rest 60 […]

WOD – April 03, 2019 at 11:38PM

#WOD 4/4/19 A) “Strength” EMOM4: Hang Power Clean x 3 *rest 2 minutes EMOM4: Hang Power Clean x 2 *rest 2 minutes EMOM4: Hang Power Clean x 1 OR “Conditioning” AMRAP16 Row (meters) B) In teams of 2, alternate full rounds to complete, AMRAP16 Front Squat x 4 (135/85) Burpees over Barbell x 8

WOD – April 03, 2019 at 12:05AM

#WOD 4/3/19 A) EMOM10 Minute 1: Turkish Get Up x 1/1 Minute 2: Bulgarian Split Squat x 3/3 B) EMOM30 Minute 1: Max Rounds/Reps of “Cindy” Minute 2: Rest (Score is total Rounds plus Reps of Cindy performed)